Final Week - Move More Workouts
DAY 27 (MONDAY)
ENJOY THE HOLIDAY!
Get outside and do something you love today. Let’s celebrate those who have sacrificed their lives for our country. Spread positivity and gratitude on this special day, and I will see you back here tomorrow for a total core domination!
If you are looking for some ideas to stay active, I recommend at least 30 minutes of any of the following:
Walking with a friend
Going for a bike ride
Yoga
Try out a new fitness class
Go for a jog in your favorite park or neighborhood
Try out a new, scenic hike
Try something totally new and out of your comfort zone like rock climbing, kayaking or paddle boarding
*Whatever you decide, have some fun!
DAY 28 (TUESDAY)
TOTAL CORE
Enjoy this total core workout, interval-style!
For this workout, you’re going to need:
1. A pair of Dumbbells or anything with a little bit of weight
(olive oil bottles, wine bottles, get creative)
2. Mat
3. Water
HIIT 1 X 2-3 Rounds
*Perform each exercise for 45 seconds, resting for 20, before moving on to the next. Complete 2-3 rounds before moving to HIIT 2.
Leg Raises
Modification: Reverse crunches
Scissor kicks
Spiderman Mountain Climbers
Modification: Plank with knee drive
Burpees
Modification: 1/2 burpee or plank
*Rest for 60-120 seconds between circuits
HIIT 2 X 2-3 Rounds
*Perform each exercise for 45 seconds, resting for 20, before moving on to the next. Complete 2-3 rounds before moving to HIIT 2.
Dumbbell Single Leg Jackknife
Modification: Knee pull-in
V-ups
Modification: Boat pose
Body-saws
Modification: Forearm plank
Weighted toe touches
Modification: Regular toes touches
DAY 29 (Wednesday)
YOGA + LISS (LOW INTENSITY STEADY STATE)
Today is another active recovery day. I encourage you do some light stretching, yoga, and/or foam rolling. I have included a few links to my favorite yoga YouTube channels below. Remember, recovery time is as important as the workouts, because it allows the body time to recover and repair the muscles. Embrace the rest days! They aren’t holding you back, they are actually increasing the likelihood of sticking to these 30 days. #consistencynotperfection!
SALLY’S FAVORITE YOGA CHANNELS
YOGA WITH ADRIENNE
SARAH BETH YOGA
BOHO BEAUTIFUL
DAY 30 (THURSDAY)
Full Body Strength - YOU DID IT!!!
Let’s get to it! Today you will need:
1. A pair of Dumbbells or anything with a little bit of weight
(olive oil bottles, wine bottles, get creative)
2. Mat
3. Water
Full Body Strength Circuit
*Perform each exercise for 60 seconds. Complete 2-3 round for a total body workout!
Touchdown Squats
Tricep Push-up
Dumbbell Lateral Lunge
Commandos
Knee Tuck Jump or Bodyweight Speed Squats
Dumbbell Reverse Shoulder Press
Dumbbell Reverse-grip Bent Over Row
Goblet Sumo Squat
High Knees
Plank Jacks
*Please listen to your body in each workout, and modify by regressing the exercise when necessary. It is crucial that you use proper form for every exercise. Do not try to muscle through any of them, especially if you are just beginning. If you maintain proper form for each exercise, you will see improvements and strength gains much more quickly than if you were to attempt to perform a more advanced exercise with improper form!